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[sma1024]

Pa bloodtest ka muna sa doctor. Sabi mo you've been fat your whole life, so baka may biological factor na di ma sosolve ng willpower lang. Usually mga insulin resistance mahirap talaga pumayat. Calculate mo yung TDEE (total daily energy expenditure) mo. Subtract ka mga 300-500 calores. Yan target mo dapat. Prioritize mo mga protein and vegetables. Di mo kailangan mag ban ng foods sa sarili mo, pero limit mo lang mga processed sugars. Exercise ka rin siyempre. Maglakad ka mga 8k-10k steps a day. Magbuhat ka rin mga 2 times o 3 times a week. Every 3 months, take a month to eat sa maintenance calories mo para maging oks metabolism mo rin

 

[johnp0rk67]

calorie deficit and low intensity cardio like incline walking on treadmill for 30+ mins every other day

 

[filipinorick]

cliche pero discipline , its about changing your lifestyle as a whole. Pagbabago ng kinakain mo araw araw, simpleng exercise like walking pag kaya naman mag lakad. Hindi naman ibig sabihin bawal mo na i-spoil sarili mo sa fastfoods, just make sure na yung pang araw araw mo ay controlled at protein heavy

 

[kenken97]

u can do it its your life n ur choice

 

[juris]

If weight loss lang, calorie deficit talaga. Bawas sa carbs, palitan mo protein. Pero the best sabayan exercise and enough sleep